Aia kekahi ʻano maʻalahi no ka lilo ʻana o ke kaumaha. ʻOi aku ka nui o nā calorie ma mua o kou lawe ʻana. Hiki iā ʻoe ke puhi i nā calorie keu ma ka ʻai ʻana a me ka hoʻoikaika kino. ʻO ka hoʻoikaika ʻana i ka lā e ʻoi aku ka maikaʻi o ka puhi ʻana i nā calorie.
Aia ma lalo nā ala e puhi ai i 100 calories i ka manawa pōkole a me nā hana maʻalahi. Ma ka hoʻohana ʻana i hoʻokahi a ʻoi aku paha o kēia mau hana me ka ʻai, hiki iā ʻoe ke hoʻolilo i nā calorie ʻē aʻe me ka pilikia ʻole.
- E hana ana i 10 hoʻomaʻamaʻa ʻōpū i 150 mau minuke.
- Pāʻani badminton no 20 mau minuke.
- Ke hele wāwae māmā (e like me ka hele ʻana i ka holoholona) no 25 mau minuke.
- Holo no 10 mau minuke.
- E kuke no 40 mau minuke.
- Hula i ke mele wikiwiki no 30 mau minuke.
- Honi no 40 mau minuke.
- Piʻi a iho i ke alapiʻi 9 papahele.
- E hana i ka hoʻolōʻihi no 10 mau minuke.
- Pāʻani kolepa mini no 30 mau minuke.
- E hoʻopuni i ka pahu no 10 mau minuke.
- E pāʻani ana ma ka console pāʻani no 40 mau minuke.
- E holoi i ka puka makani no 30 mau minuke.
- Heluhelu no 1 hola.
- 20 minuke hele wāwae.
- Lomi no 20 mau minuke.
- E hāpai ana i ke kaumaha no 10 mau minuke.
- ʻauʻau no 15 mau minuke.
- Ke hana nei ma ke kamepiula no 50 mau minuke.
- Kamaʻilio ma ke kelepona no nā minuke 60. (Hele i ke kamaʻilio ʻana)
- E hoʻokuke ana i ka stroller no 30 mau minuke.
- E lawe i 2000 mau ʻanuʻu.
- Piʻi i ka puʻu me ka wāwae no 15 mau minuke.
- ʻO ka hao no 45 mau minuke.
- Puhi no 30 mau minuke.
- E lele i ke kaula no 10 mau minuke.
- Himeni no 60 minuke.
- Ke kalaiwa no 50 minuke.
- ʻOki lāʻau no 5 mau minuke.
- ʻO ke aloha no 60 mau minuke.
- Hoʻokani i ka piano no 35 mau minuke.
- Holoi kaʻa no 30 mau minuke.
- Hoouna sms no 1 hora.
- ʻakaʻaka no 30 mau minuke.
- E hoʻolimalima i 10 mau minuke i ka sauna.
- Kūʻai no 40 mau minuke.
- E pāʻani ana i ka tennis no 15 mau minuke.
- Kaʻa kaʻa no 15 mau minuke.
- Hana i ka yoga no 25 mau minuke.
- Lele i ka lupe no 20 minuke.
ʻEhia ka nui o nā calorie?
E hooikaika kino, nā ala wikiwiki e puhi i nā calorieʻo ia kekahi o lākou. Aia ma lalo kahi papa e hōʻike ana i ka nui o nā calorie i puhi ʻia i kekahi mau ʻano hoʻoikaika kino ma muli o ke kaumaha o ke kanaka;
Hana (1 hola lōʻihi) | Ua puhi ʻia ke kaumaha o ke kanaka a me nā calorie | ||
72 kg | 90 kg | 108 kg | |
cardio hopena kiʻekiʻe | 533 | 664 | 796 |
cardio haʻahaʻa haʻahaʻa | 365 | 455 | 545 |
wai hoʻoheheʻe wai | 402 | 501 | 600 |
pāʻani kinipōpō pōpopo | 584 | 728 | 872 |
Ke kaʻa kaʻa ma <16km ka holo mālie | 292 | 364 | 436 |
maika | 219 | 273 | 327 |
Kano | 256 | 319 | 382 |
hula, lumi hula | 219 | 273 | 327 |
pôpeku | 584 | 728 | 872 |
Golf | 314 | 391 | 469 |
hele wāwae | 438 | 546 | 654 |
Skating hau | 511 | 637 | 763 |
Heke kaula | 861 | 1074 | 1286 |
Aʻo kūʻē (kaumaha). | 365 | 455 | 545 |
Shovel, paʻa | 438 | 546 | 654 |
Holo 8 km | 606 | 755 | 905 |
Holo, 12 km | 861 | 1074 | 1286 |
skiing, ʻāina keʻa | 496 | 619 | 741 |
heʻe ski, iho | 314 | 391 | 469 |
Ski wai | 438 | 546 | 654 |
Baseball | 365 | 455 | 545 |
Ke hele wāwae ʻana ma luna o ka ʻūhā wāwae | 657 | 819 | 981 |
Tae-kwon-do | 752 | 937 | 1123 |
ʻO Tennis | 584 | 728 | 872 |
Pākaʻipaʻi | 292 | 364 | 436 |
Holo wāwae, 3 km | 204 | 255 | 305 |
Holo wāwae, 5 km | 314 | 391 | 469 |
ʻO nā ala ʻē aʻe e puhi ai i nā calorie o kēlā me kēia lā
e lawe i ka vitamina D
ma ka British Journal of Nutrition ma kahi haʻawina i hana ʻia Ka nele o ka Vitamin D wahine me ke kaumaha lohi hāʻawi lākou. Wahi a nā haʻawina, ʻokoʻa ka pono o ka vitamin D i kēlā me kēia lā mai kēlā me kēia kanaka. ʻO ka ʻai ʻana i ka 1000-4000 IU (25-100 mcg) o ka huaora D e hoʻoponopono i ka hemahema.
no ke kofe
Ua hōʻike ʻia ka noiʻi he mea hoʻoikaika i loaʻa i ka kofe caffeineʻike ʻia ua hoʻonui ia i ka nui o ka puhi ʻana i ka calorie.
moe hou
ʻO ka hiamoe ma lalo o ʻehā hola no ka manawa lōʻihi e hoʻolohi i ka metabolism. Manaʻo ka poʻe akamai e hiamoe ma waena o ʻehiku a ʻeiwa. Eia kekahi ʻaʻohe hiamoe Hiki i nā poʻe me nā pilikia ke loaʻa ke kaumaha i ka wā. ʻO ka hiamoe maikaʻi ʻole ka poʻe e koho i nā meaʻai liʻiliʻi. Ua hōʻike pū kekahi haʻawina i ka neʻe ʻana o ka poʻe me ka insomnia.
Mai waiho i ka hana hale i nā mīkini
Holoi lima i kāu mau kīʻaha a kuke i kāu ʻaina ahiahi. Ma waho aʻe o kēia mau mea, hiki iā ʻoe ke puhi i nā calorie hou aʻe ma o ka hana ʻana i nā hana o ka hale i kēlā me kēia lā e like me ka hao, ka pelu ʻana i ka lole, ka lepo. E ho'āʻo e hoʻoikaika i ka hana hale.
e neʻe wikiwiki
ʻO ka hele wikiwiki ʻana e puhi i nā calorie ʻoi aʻe ma mua o ka hele ʻana me nā ʻanuʻu maʻamau.
akaaka
Inā ʻakaʻaka ʻoe no 10 a 15 mau minuke i ka lā, e puhi ʻoe i 50 calories hou.
E ʻai i ka ʻaina kakahiaka
Hōʻailona ʻoe i kou kino i ka lolo ʻaʻole ʻoe pōloli no laila hoʻomaka ia e puhi i ka momona. ʻO ka hoʻomaka ʻana i ka lā me ka ʻaina kakahiaka me kahi ʻano protein kiʻekiʻe e hāʻawi i kahi pōmaikaʻi ma kēia ʻano. Ua hoʻoholo ʻia ʻo ka poʻe e hoʻōki i ka ʻaina kakahiaka e ʻai i nā calorie i nā meaʻai ʻē aʻe a makemake i nā meaʻai maikaʻi ʻole.
e lawe manawa nou iho
E hoʻolilo i nā minuke ʻelima hope loa o kēlā me kēia hola (hoʻonoho i ka manawa o ke kelepona) e neʻe i luna a i lalo.
E koho i nā meaʻai kūpono
ʻOi aku ka lōʻihi o ka ʻai ʻana o nā meaʻai haʻahaʻa, ka fiber kiʻekiʻe ma mua o nā meaʻai ʻē aʻe a e hoʻomāʻona ai ʻoe. Hoʻemi kēia i ka hiki ke ʻai.
e haalulu
Wahi a kahi noiʻi ma ka Mayo Clinic, hiki i ka poʻe hiki ʻole ke kū mālie ke puhi i 350 mau calorie i ka lā ma mua o ka mea e noho mālie. E hoʻoluliluli iki i kou mau wāwae i ka wā e noho ana, a i ʻole e neʻe mau mai kēlā ʻaoʻao a i kēia ʻaoʻao ma kou noho.
Mai ʻai i ka pō
ʻO ka ʻai ʻana i ka pō hiki ke hoʻokuʻu i ka ʻaina kakahiaka, hiki ke hoʻopau i ka hiamoe a hoʻolohi i ka metabolism.
hooponopono i kou kulana
ʻAʻole ʻoi aku kou lōʻihi a ʻoi aku ka wīwī i ke kūlana olakino, hoʻoikaika nō hoʻi ia i kou ʻiʻo o ka ʻōpū.
no ka wai hou aku
He haʻahaʻa haʻahaʻa ka nui o ka metabolic o ka poʻe i hoʻoheheʻe ʻia ko lākou kino. ʻO ka inu wai i ka lā a pau i hoʻonui ʻia ka nui o ka metabolic ma kahi o 30 pakeneka ma kahi noiʻi Kelemania. Pono ʻoe e inu i ʻewalu mau aniani wai i ka lā.
e makaala i ke ko
Hoʻomaka ke kō i ke kino e huna i ka insulin, a laila lawe i ke kō i nā cell e hoʻohana ʻia i ikehu a mālama ʻia e like me ka momona.
namu
Hoʻopau ka nau ʻana i ka ʻuala i ka ʻono a i ʻole ka ʻai ʻai, ʻoi loa i ka wā e kuke ai.
E kamaʻilio ma ke kelepona ma ka wāwae
I ke kelepona ʻana, mai noho mālie, hele a kamaʻilio i ka manawa like.
E hoʻolohe i nā mele upbeat
ʻO ka mālama ʻana i ke kani i ka wā e hoʻolohe ai i nā mele upbeat e hoʻonui i ka nui o ka puhi ʻana i ka calorie, ʻoi aku hoʻi i ka wā e hele ai a piʻi paha i nā alapiʻi.
e kuke i kāu meaʻai ponoʻī
ʻO ka kuke ʻana i kāu meaʻai ponoʻī ʻoi aku ka olakino a hiki iā ʻoe ke kū lōʻihi.
E lawe pū me ʻoe i nā ʻai meaʻai olakino
E mālama pū me ʻoe i nā nati, nā pā haʻahaʻa-calorie a i ʻole kahi ʻāpana huaʻai me ʻoe i nā manawa a pau. ʻO nā kīʻaha olakino e pale aku iā ʻoe mai ka huli ʻana i nā meaʻai maikaʻi ʻole ke pōloli ʻoe ma waena o nā meaʻai.
hoʻomaha
Ka pilikia e hoʻoulu i ke kino e hoʻokuʻu i ka hormone cortisol, ka mea e hoʻonui ai i nā calorie e mālama ʻia ma ke ʻano he momona, ʻoi loa ma ka ʻōpū.
e nānā liʻiliʻi i ke kīwī
Ma hoʻokahi haʻawina, ʻai nā pākeke i ʻoki i ka manawa nānā kīwī i ka hapalua (me ka hoʻohana ʻana i kahi ʻōnaehana laka uila) ʻai wale i 119 ka liʻiliʻi o nā calorie i kēlā me kēia lā, me ka hoʻololi ʻole i kā lākou ʻai.
hāpai i luna
E ala aʻe ma kou manamana wāwae a laila e hoʻi i lalo. Hiki iā ʻoe ke hana i kēia neʻe pilates maʻalahi ma nā wahi āpau.
E inu i ke kī ʻōmaʻomaʻo i kēlā me kēia lā
Wahi a ka noiʻi i hana ʻia kī ʻōmaʻomaʻoMa waho aʻe o ka caffeine, loaʻa nā catechin polyphenols, nā mea kanu mea kanu e hiki ke wikiwiki i ka metabolism.
E hoʻohana i nā mea ʻala i ka meaʻai
Hōʻike kekahi mau haʻawina e hiki i nā meaʻai laʻa ke wikiwiki i ka metabolism. He laʻana maikaʻi ka pepa ʻulaʻula o kēia.
ʻai salmon
Ma kahi haʻawina sāmona ʻO ka poʻe i ʻai i ka pipi, ua ʻoi aku ka nui o ke kaumaha ma mua o ka poʻe i ʻai i ka pipi, ʻoiai ua like nā calorie i ʻai ʻia.
E ʻai i ka hua me ka ʻili
ʻO ka ʻili o nā huaʻai a me nā mea kanu Pono ke kino i ka ikehu e wāwahi i nā meaʻai waiwai nui e like me
hoʻohana i ka niu
ʻO ka poʻe e pani ana i nā aila a me nā momona, e like me nā momona holoholona a me ka ʻaila sunflower, me nā mea i loaʻa i nā ʻakika momona waena, e like me ka aila niu, e nalowale ka momona o ke kino.
No ke kī oolong
Kekahi mau haʻawina kī oolong Hōʻike ia e hiki i ka inu ke hoʻonui i ka hana metabolic a hiki i ka 10 pakeneka.
e nalu i kou mau lima
Wahi a ka poʻe akamai, ʻo ka nui o nā ʻāpana o kou kino āu e hoʻohana ai i ka manawa like, ʻoi aku ka nui o nā calorie āu e puhi ai.
Mai poina i nā huahana waiu
Manaʻo ka poʻe noiʻi ʻo nā huahana waiu momona haʻahaʻa e kāohi i ka mālama ʻana i nā momona.